Of any calisthenics exercise, pull-ups are the most difficult to perform and see improvements without significant time and effort. Your pulling muscles (biceps, latissimus dorsi, rear deltoids ...

But whether you're still gunning for that game-changing first rep, don't have a pull-up bar, or are simply looking for some back-building variety, we've got seven pull-up alternatives that will ...

and why this one move will change the way you think about - and train - your own strength. Tang has broken down her pull-up guide into three training phases to help make the move more digestible ...